Is mac and cheese ok on an upset stomach? A detailed nutrition guide

October 10, 2025 •

4 min read

Many people instinctively reach for creamy, comforting dishes when feeling under the weather, but consuming mac and cheese with an upset stomach is generally not recommended due to its high fat and dairy content. Its rich ingredients can exacerbate digestive discomfort rather than soothe it.

Quick Summary

High-fat and dairy-rich mac and cheese is typically a poor choice for an upset stomach as it can worsen symptoms like bloating and discomfort. Soothing alternatives like bland, low-fat foods are better for recovery.

Key Points

High Fat & Dairy: The fat and lactose in mac and cheese can be difficult to digest, especially for sensitive stomachs, worsening symptoms like bloating.
Choose Bland Foods: The BRAT diet (bananas, rice, applesauce, toast) and broths are far better options for soothing an upset stomach.
Lactose Sensitivity: Illness can cause temporary lactose intolerance, making dairy particularly hard to process.
Refined Carbs: Standard white pasta is low in fiber and can be hard to digest for some people with gastrointestinal issues.
Consider Modifications: For a gentler version, use lactose-free milk, non-dairy cheese, and gluten-free pasta, or opt for a plain rice dish with lean protein instead.

Why Mac and Cheese Is Problematic for an Upset Stomach

While the appeal of a warm, cheesy bowl of mac and cheese is undeniable, its components are ill-suited for a sensitive or inflamed digestive system. The factors below explain why this comfort food can actually cause more discomfort during a stomach ailment.

The High-Fat and Dairy Content

One of the main culprits is the high-fat and dairy content of traditional mac and cheese. The cheese and milk used in the sauce are rich in fats that slow down gastric emptying, the process by which your stomach empties its contents into the small intestine. This can lead to feelings of bloating, nausea, and general digestive sluggishness. Furthermore, milk and cheese contain lactose, a sugar that many people, especially when ill, have difficulty digesting. This temporary lactose sensitivity can lead to gas, cramping, and diarrhea, compounding the existing problem.

The Refined Carbohydrates

The "mac" portion of the dish is typically made from refined wheat pasta. Unlike whole grains, refined pasta is low in fiber, which is normally beneficial for digestion. However, for a compromised digestive system, fiber can sometimes be too much to handle. For those with Irritable Bowel Syndrome (IBS), the fructans (a type of FODMAP) in wheat can be a significant trigger for symptoms. When combined with the high fat and dairy, the refined pasta adds another layer of complexity for your gut to process.

Bland is Best: Foods That Soothe

When your stomach is upset, the best strategy is to revert to a bland diet that is low in fat, spices, and fiber. These foods are easier for your body to digest, allowing your gut to rest and recover. The classic BRAT diet (bananas, rice, applesauce, toast) is a perfect example of this approach.

Bananas: Gentle on the stomach and rich in potassium, which is often lost during vomiting or diarrhea.
Rice: Plain white rice is low in fiber and can help firm up stools.
Applesauce: A cooked fruit that is easy to digest and provides nutrients.
Toast: Plain, white toast is a simple carbohydrate that is gentle on the digestive tract.
Broth: A clear, warm liquid that helps with hydration and provides essential minerals.
Saltine Crackers: Bland, salty, and easy to eat in small amounts, they can help settle a queasy stomach.

Homemade vs. Store-Bought: The Digestive Differences

While homemade mac and cheese allows for greater control over ingredients, even a from-scratch version with real cheese and milk is not ideal for an upset stomach. Store-bought or instant versions often contain additional additives, preservatives, and high amounts of sodium and processed fats, further stressing the digestive system. However, if you are determined to eat mac and cheese, a homemade, heavily modified recipe is a less risky option than a processed one.

How to Modify Mac and Cheese (If You Must)

If you have a mild upset stomach and can't resist the craving, here are some modifications to make a gentler version:

Creating a Gentler Mac and Cheese Recipe

Use Lactose-Free Dairy: Swap regular milk for a lactose-free version or a plant-based milk alternative like almond or oat milk.
Choose Aged Cheese: Aged, hard cheeses like cheddar or parmesan contain significantly less lactose than softer cheeses.
Opt for Alternative Pasta: Use rice-based or gluten-free pasta instead of wheat pasta to reduce the risk of FODMAP-related issues.
Lower the Fat: Use a smaller amount of cheese and less butter or cream. Consider adding pureed cooked vegetables like butternut squash or carrots to the sauce for a creamier texture with less fat.

Upset Stomach Friendly Alternatives vs. Traditional Mac and Cheese


Feature	Traditional Mac and Cheese	Upset Stomach Friendly Alternative
Fat Content	High	Low to None
Dairy	High in lactose and casein	None or low-lactose (plain yogurt)
Carbohydrates	Refined wheat pasta (fructans)	Plain white rice or gluten-free pasta
Digestibility	Difficult to digest, slows gastric emptying	Easy to digest, gentle on the gut
Best For	Healthy digestion, comfort food	Recovery from stomach ailments
Potential Issues	Bloating, gas, cramping, nausea	Low in fiber (short-term diet)

Conclusion

When dealing with an upset stomach, the science is clear: traditional mac and cheese is a bad idea. Its high fat and dairy content, combined with refined carbohydrates, make it a recipe for digestive distress rather than comfort. The best course of action is to stick to bland, low-fat alternatives like the BRAT diet, broth, or plain chicken. If you must have mac and cheese, thoughtful modifications using lactose-free, low-fat ingredients are necessary, but for a truly upset stomach, the wisest choice is to avoid it altogether. Always listen to your body and consult a healthcare professional if symptoms persist.

Disclaimer: The information provided is for educational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider for any digestive issues.

Frequently Asked Questions

Mac and cheese is bad for a stomach ache primarily due to its high fat and dairy content. These components are difficult to digest and can lead to bloating, gas, and cramping, especially when your digestive system is already sensitive.

Instead of mac and cheese, stick to bland, low-fat foods that are easy to digest. Good options include plain white rice, toast, bananas, applesauce, clear broth, or saltine crackers.

Not necessarily. While homemade versions allow you to control the ingredients, they still contain dairy and fat. A heavily modified recipe with lactose-free milk and reduced cheese is safer, but still not as gentle as bland alternatives.

While reducing the fat can help, the lactose in dairy may still cause issues. For those with a sensitive stomach, it's best to avoid most cheeses. Plain, nonfat yogurt with probiotics is sometimes an exception in small amounts.

The BRAT diet stands for Bananas, Rice, Applesauce, and Toast. It is a traditional diet of bland, binding, and low-fiber foods often recommended for people with an upset stomach, diarrhea, or nausea.

It is generally best to avoid cheese with an upset stomach. The high fat and lactose content can irritate the digestive system. Some people can tolerate plain yogurt with live cultures, but for cheese, it is best to wait until your stomach feels better.

For those with IBS, mac and cheese can be particularly problematic due to the presence of FODMAPs (lactose in dairy, fructans in wheat). It is recommended to choose a modified version using lactose-free products and gluten-free pasta, or stick to other safe foods.